The term fart walking may be giggle-inducing and at first seem like yet another fitness fad, but it's far from it and has been gaining prominence in fitness parlance. For the uninitiated, fart walking is done post meals as the name suggests, and is an effective means to release the trapped gas through flatulence, aiding in digestion and relieving the discomfort of bloating. This term was coined by a Toronto-based cookbook author Marilyn Smith who shared her experience of going for a 60-minute walk post dinner with her husband to release gas and curb bloating issues, online. It seems like this term has connected well with the people who struggle with acidity and bloating problems.
Fart walking goes beyond releasing gas and aiding digestion post meals. It has hidden benefits that can elevate your overall health apart from gastrointestinal woes. A meta-analysis published in the journal Sports Medicine suggests that going for a walk after a meal can prevent blood sugar spikes, even if the movement lasts for a few minutes. The logic is that muscles require glucose to function, and any sort of movement can help clear sugar from the bloodstream.
What fart walking is and why must you choose it?
Swear by your morning and evening walks? Consider increasing the frequency of your daily movements to incorporate fart walking, the latest fitness trend that boasts of multiple health benefits from weight loss, blood sugar management, to digestive health. Fart walking involves walking gently post meals to assist food in moving through the GI tract and aid in digestion. This helps curb bloating and release of the trapped gas through flatulence.
Fart walking has loads of other benefits as walking after meals can keep your bowel movements smooth, release gas, manage blood sugar, improve metabolism to name a few. Walking in general can also help you manage weight and boost your mental health.
Here are some benefits of fart walking:
1. Enhanced digestion: Gentle walking stimulates the digestive system, promoting bowel movements and facilitating the release of gas. This can be particularly beneficial for individuals experiencing constipation.
2 Blood sugar regulation: Post-meal walking can help regulate blood sugar levels by enhancing insulin sensitivity. This can be beneficial for individuals with diabetes or those looking to prevent blood sugar spikes.
3. Improved metabolism: Walking after meals can boost metabolism, aiding in better nutrient absorption and energy utilization. This can help keep many diseases at bay.
4. Reduced bloating: Gentle movement helps in the smooth passage of food through the digestive tract, reducing the chances of bloating and discomfort.
5. Boosts mental health: Walking releases happy hormones and even short burst of walking can boost your mood, increase alertness, and curb depressive tendencies.
6. Weight management: The habit of regular walking can help burn calories efficiently and is an ideal practice for weight-watchers.
Mistakes to avoid while fart walkingTo reap the maximum benefits from fart walking, it's essential to avoid common mistakes:
1. Avoid brisk walking: Intense or brisk walking immediately after a meal can cause discomfort and bloating. Gentle, leisurely walking is recommended to avoid straining the digestive system.
2. Watch your posture: Maintaining an upright posture while walking can help facilitate better digestion. Avoid slouching or hunching over, as this can impede the digestive process.
3. Don't overdo it: Walking for too long or too fast can lead to fatigue and may not provide additional digestive benefits. Stick to a moderate duration and pace.
Ideal duration and pace of walking
The ideal duration for fart walking is typically 10 to 15 minutes. A leisurely pace, where you can comfortably hold a conversation without feeling out of breath, is recommended. This gentle activity level ensures that the digestive system is stimulated without being overworked.
When should you not fart walk?
While fart walking is generally beneficial, there are certain circumstances where it may not be advisable:
1. Severe digestive issues: If you have severe digestive disorders or conditions like Irritable Bowel Syndrome (IBS), consult your healthcare provider before starting a post-meal walking routine.
2. Post-surgery: Individuals recovering from abdominal surgery or other major surgeries should avoid fart walking until they have fully healed and have received clearance from their doctor.
3. Immediately after eating: Give your body a few minutes to start the initial digestion process before you begin walking. Starting too soon may cause discomfort.
Fart walking is a simple and effective way to not just enhance digestion but also elevate overall health. Include it in your daily routine for a disease-free and stress-free life.
(With inputs from Dr Sanchita Singh, Consultant, Gastroenterology, Max Hospital, Vaishali)
